Choose a Hero: McGhee Complete as many rounds in 30 minutes as you can of:275/183 pound Deadlift, 5 reps13 Push-ups9 Box jumps, 24/20 Or……. Loredo 6 Rounds For Time24 Air Squats24 Push-Ups24 Walking Lunges400 meter RunRead more

WWPF – 32 min running clock 100m Farmers Carry Relay x 2 50 G2OH, 95/53 (mix anyway) 100m Farmers Carry Relay x 2 40 G2OH, 115/73 100m Farmers Carry Relay x 2 30 G2OH, 135/93 100m Farmers Carry Relay x 2 20 G2OH, 165/113 100m Farmers Carry Relay x 2 Max G2OH, 185/133Read more

AMRAP 15 Minutes 21 Russian Twists 15 GHD Situps or V Ups or Weighted Sit Ups 9 Toes to Ring Then….. 5 rounds for time of: From Crossfit Mainsite 3/22/22 15 barbell lunges 135/9375 double-undersRead more

Bench Press: 4 x 4 Weighted Pull-up: 4 x 3 Then… Complete Reps in any order: 100 Wall Ball Shots, 20/14 100 Cal RowRead more

EMOM 10 Minutes 1 Clean Pull + 1 Clean + 1 Jerk Then…… 2 Rounds 30 Hang Cleans 135/93 5 Bar Muscle Ups 30 Jerks 135/93 5 Bar Muscle UpsRead more